A protein -rich breakfast can help prevent excessive food and obesity

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Obesity is a growing epidemic in the United States. According to the Centers for Disease Control and Prevention (CDC), almost 40 percent of adults are obese in the United States. This number has increased steadily since the 1980s. The prevalence of obesity is even more pronounced in certain population groups, such as people with disabilities and families with low incomes. Since the obesity rates continue to rise, it is becoming increasingly important to find paths to prevent this disease and to manage it. A strategy that gains in traction is to concentrate on a protein -rich breakfast. Studies indicate that the ...
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obesity is a growing epidemic in the United States. According to the Centers for Disease Control and Prevention (CDC), almost 40 percent of adults are obese in the United States. This number has increased steadily since the 1980s. The prevalence of obesity is even more pronounced in certain population groups, such as people with disabilities and families with low incomes. Since the obesity rates continue to rise, it is becoming increasingly important to find ways to prevent and manage them to prevent this disease.

A strategy that gains in traction is to concentrate on a protein -rich breakfast. Studies indicate that consumption of a protein -rich breakfast can help reduce the risk of obesity and to help people avoid excessively processed foods. In this article we discuss the potential advantages of a protein -rich breakfast and how it can help with the prevention of obesity.

What is a protein -rich breakfast?

A protein -rich breakfast is a meal that contains at least 20 grams of protein. Protein is an important nutrient that helps build and repair body tissue and provides energy. The consumption of a protein -rich breakfast was associated with better saturation (fullness) and improved blood sugar control.

Examples of protein -rich breakfasts are eggs, yogurt, oatmeal, nut butter and smoothies. This breakfast can be prepared with whole grain products, nuts and dairy products or with vegetable proteins such as temph, tofu and beans.

Possible advantages of a protein -rich breakfast

The potential advantages of a protein -rich breakfast are less risk of obesity and improved appetite control.

reduced risk of obesity

A protein -rich breakfast can help reduce the risk of obesity. A current study in the American Journal of Clinical Nutrition found that the consumption of a protein-rich breakfast was associated with a lower body mass index (BMI) and an overall lower body fat. The study also showed that people who took a protein -rich breakfast were less likely to be overweight or obese than those who consumed a protein -less breakfast.

Another study in the magazine Obesity found that a protein -rich breakfast later reduces the desire for unhealthy snacks. This indicates that consumption of a protein -rich breakfast can help reduce the risk of obesity by reducing the desire for unhealthy food.

improved appetite control

A protein -rich breakfast can also help to improve appetite control. A study by Leidy et al. (2015) examined the connection between protein consumption and calorie intake. They found a connection between lower protein consumption and a higher calorie intake of fats and carbohydrates, which can increase the risk of obstacle. They came to the conclusion that consumers, industry and government should prioritize the reduction of the intake of heavily processed foods and increase the intake of full value food.

This can be achieved through a protein -rich breakfast that was associated with improved appetite control and a lower risk of obesity. Therefore, concentration on a protein -rich breakfast can help reduce the risk of obesity and excessive consumption of processed foods.

How to integrate a protein -rich breakfast

If you want to integrate a protein -rich breakfast into your diet, there are several options.

eggs

eggs are a great source of protein, with each egg containing 6 grams of protein. They can be prepared in different ways, e.g. B. as scrambled eggs, cooked or poached. Eggs can also be added to omeletts, frittatas or quiches.

Joghurt

yogurt is another great source of protein, with each portion of 10-15 grams of protein. Natural yoghurt is a good option because it contains little added sugar. Greek yogurt is also a good option because it contains more protein than normal yogurt.

oatmeal

oatmeal are a great source of fiber and proteins, with each portion of 6-8 grams of protein. It is also a good source for complex carbohydrates that can help you stay full for longer. Oatmeal can be occupied for an additional protein thrust with nuts, seeds or fruits.

smoothies

smoothies are a great way to get a protein thrust in the morning. They can be made with a variety of ingredients such as protein powder, nut butter, chia seeds, yogurt and fruits.

This protein -rich breakfast bowl is a great start to the day. It is full of proteins and healthy fats and is easy to prepare.

protein -rich breakfast bowl

ingredients:

- 1/2 cup of cooked quinoa

- 1/2 cup of diced avocado

- 1/4 cup of diced tomatoes

- 2 eggs

- 1/4 cup of diced red onion

- 2 tablespoons of chopped fresh coriander

- 1 tablespoon of olive oil

- salt and pepper to taste

Instructions:

  1. heat the olive oil in a large pan over medium heat.
  2. Add the eggs and cook until they are messed up, about 5 minutes.
  3. quinoa, avocado, tomatoes, red onion and coriander add.
    4. Cooking
  4. until the vegetables are soft, about 5 minutes.
    5. Season with salt and pepper.
  5. Serve the breakfast bowl warm.

    6. Total protein per serving: 17 grams

    A protein -rich breakfast can help reduce the risk of obesity and improve appetite control. A protein -rich breakfast can help you stay full for longer and reduce the desire for unhealthy snacks. It is easy to integrate a protein -rich breakfast into your diet, with options such as eggs, yogurt, oatmeal and smoothies.

    sources:

    1. Centers for Disease Control and Prevention. (2020). Overweight and Obesity, (link removed)
    2. Halkjær, J., et al. (2016). Eating A High protein Breakfast May Reduce Cravings for Unhealthy Snacks Later In The Day. Obesity, 24 (7), 1520-1525. DOI: 10.1002/OBY.21573
    3. Halkjær, J., et al. (2016). Eating A High protein Breakfast May Reduce Cravings for Unhealthy Snacks Later In The Day. Obesity, 24 (7), 1520-1525. DOI: 10.1002/OBY.21573
    4. Halkjær, J., et al. (2016). Eating A High protein Breakfast May Reduce Cravings for Unhealthy Snacks Later In The Day. Obesity, 24 (7), 1520-1525. DOI: 10.1002/OBY.21573
    5. Wallis, G.A., et al. (2011). High protein breakfast has no impact on appetite control and energy intake in high school students. Nutrition & Metabolism, 8 (1), 64. DOI: 10.1186/1743-7075-8-64